How to adapt your yoga practice for less painful periods and a more serene cycle.
Menstruation is a natural physiological process that is usually repeated every month for every menstruating woman, from puberty to menopause.
They are a reflection of our cyclical nature but they can also be uncomfortable and embarrassing.
Fortunately, yoga can help you better live the rules. His practice may require some adaptations at this time of the month.
In this blog post, we will discuss the benefits of practicing yoga during the menstrual cycle, how to prepare for it, the postures that generally best support during the premenstrual phase and the “off the mat” care and practices that you can incorporate into your daily life to support your menstrual cycle. By adapting your yoga practice to your menstrual cycle, you can make this time of the month more serene and peaceful!
How yoga can help you during your period: the benefits of practicing yoga during your period.
Relieve physical discomfort during menstruation
Yoga is a gentle practice that can be adapted to all levels of fitness and fitness. You just need to know how to breathe to practice yoga!
Some yoga postures can help reduce the physical discomfort associated with menstruation, such as cramps and bloating, by promoting blood circulation and calming the nervous system. This improvement in circulation relieves menstrual pain, while soothing breathing exercises help relieve tension in the body and relax.
In addition, gentle stretching can help relieve the tensions associated with premenstrual syndrome and release blocked emotions that can contribute to physical discomfort during this period.
Soothe the mind and emotions during menstruation
Yoga does not only treat physical problems related to menstruation, it also contributes to mental health by reducing stress levels and improving general mood.
Conscious breathing exercises used in yoga encourage a meditative state that can bring feelings of calm and relaxation helping to reduce the levels of anxiety or depression that usually accompany the symptoms of premenstrual syndrome such as fatigue, irritability, mood swings or uncontrolled food cravings.
By focusing on your breathing during these practices, you can divert your attention from negative thoughts, which allows you to have a more positive view of life during this monthly cycle.
Many studies have shown that certain poses or sequences are supposed to have an effect on hormones, which can lead to an improvement in emotional well-being throughout the menstrual cycle.
How to prepare for the practice of yoga during the menstrual phase
What clothes to choose to practice yoga postures during menstruation?
When you practice yoga during your period, prefer to choose clothes that will be comfortable and loose enough that will allow you to move freely while covering your body sufficiently.
Wearing darker colors makes it possible to feel freer and less fear, consciously or unconsciously, of possible leaks or visible spots, even if it remains natural. Your choice may be more naturally towards dark colors during this period of the month.
Prepare your practice space
Having a quiet space, even small, reserved for the practice of yoga allows you to have everything you need when doing yoga during your period.
Make sure that the room is well ventilated and that the temperature is well controlled to ensure your comfort throughout your yoga session.
If possible, include accessories such as bolsters, cushions, blankets, a hot water bowl that can provide additional support for poses such as front flexions and restorative poses that are particularly beneficial for the relief of menstrual pain.
Yoga practices to facilitate and prepare for the arrival of periods
Practice pranayama to prepare your body and mind for yoga during menstruation
Pranayama is a yogic breathing technique that helps to concentrate the mind and relax the body by controlling breathing.
Pranayama helps regulate energy levels in the body, which allows us to better manage the physical discomfort associated with our menstrual cycle while cultivating inner peace and clarity of thought – an invaluable asset to cope with the difficult emotions often felt before menstruation in case of premenstrual syndrome and during menstruation, especially in case of menstrual cramps…
Openings of the heart during the premenstrual phase
Heart opening poses can help relieve the emotional stress related to the symptoms of premenstrual syndrome (before menstruation) by promoting a general feeling of well-being through a gentle stretching of the chest muscles and opening of the heart chakra energy center located between the shoulder blades – which gives us space for love, joy, compassion, acceptance, etc.
You can try the posture of the cobra or half-bridge by placing a bolster or block for a softer and restorative stretch.
Yoga postures to help you during your menstrual cycle
Asanas or yoga postures can be beneficial for your menstrual cycle in many ways, bringing both physical and mental relief during menstruation.
Postures that support the work of natural elimination and blood circulation during menstruation can be particularly useful during this period.
These postures include Supta Baddha Konasana (inverted butterfly position), the child’s posture (balasana) or Apanasana (wind release position).
The front bends
Front flexions are also beneficial during menstruation because they help reduce abdominal cramps for some people while calming the mind and reducing the level of stress.
Examples of front flexions include Paschimottanasana (bending before sitting) and the child’s position (balasana). Go gently and take the time to feel what does you well or not. You alone are in your body.
They may be uncomfortable for some women because of the increased sensitivity of the abdomen at that time. Listen to your body and consider using accessories such as blocks, cushions or blankets if you need additional support or comfort.
“Opening” of the hips
Hip opening exercises can provide relief from menstrual symptoms by helping to release tension in the hips and lower back. They will also promote the proper flow of blood to and within the reproductive organs to avoid stagnation. When you practice hip openings during your period, go gently without necessarily trying to go too far.
Focus on the gentle release of any tension in the pelvic and lumbar regions.
Here are some examples of postures: Supta Virasana (posture of the inclined hero), Eka Pada Rajakapotasana (posture of the pigeon) and Baddha Konasana (posture of the butterfly).
Restorative postures
Restorative yoga is an excellent way to relax mentally and physically to calm the nervous system and soothe menstrual symptoms (fatigue, irritability,…) and menstrual pain!
These restorative poses will help relieve tense muscles while calming anxious thoughts that can manifest throughout your cycle.
You can try the inverted butterfly posture supported with bolsters or cushions, and blankets or savasana (the relaxation posture). Giving yourself a moment of quiet relaxation can make all the difference in how you will feel when approaching and during your period!
“Off the mat” care to support your menstrual cycle.
The Food
During your menstrual cycle, it is important to nourish and hydrate your body with nutrient-rich foods.
By opting for complex carbohydrates rich in fiber, such as whole grains, legumes, fruits and vegetables, you can reduce bloating and relieve cramps during menstruation.
The consumption of healthy fats rich in omega 3 such as avocados or nuts can reduce inflammation, often causing tension and pain during menstruation.
Foods rich in magnesium, such as dark-leaved green vegetables, pumpkin seeds, almonds and bananas, can also relieve menstrual cramps.
Avoid processed foods as much as possible during this period of the month; these foods often contain ingredients that can disrupt the hormonal balance and cause inflammation, mood swings, decreased energy, digestive discomfort and digestion problems…
Practice pranayamas during all phases of the menstrual cycle
Pranayama practices are an essential part of yoga practice, but they are also beneficial throughout the female cycle because of their soothing nature and their ability to promote both mental and physical relaxation.
They make it possible to better regulate the effects of stress, thus contributing to hormonal balance. Taking a few moments each day to become aware of your breathing – whether sitting or lying down – can help relieve tension in the body while calming the mind, which can help naturally regulate hormones over time if you do it regularly throughout the menstrual cycle.
Breathing techniques such as Nadi Shodhana (alternate breathing) or Ujjayi (oceanic breathing) are particularly useful for relieving stress levels and fluctuating emotions that are usually felt more intensely during the second part of the cycle (between ovulation and menstruation) and menstruation because of the hormonal changes that occur in the body during these periods of the month
Create a personal care routine
Taking care of yourself by creating a care routine adapted to your needs will benefit you both mentally and physically to prepare and facilitate the arrival of periods experienced more harmoniously each month.
It can be taking baths with soothing essential oils such as lavender oil or Epsom salts before bed, reserving enough time for a quality sleep, giving yourself activities that bring joy such as reading a book, listening to relaxing music, taking walks outdoors in nature,…
When you implement these practices in your daily life, it helps to create a certain stability by sending safety signals that our nervous system appreciates and that allow our body to better respond to the different stresses of daily life!
The practice of yoga can help you prepare for the arrival of more serene periods, prevent your small inconveniences and experience more serene menstruation with each cycle.
Remember that there are as many cycles as there are women. A practice adapted to your needs, your feelings, your rhythm… can prevent and support you in case of discomfort during your menstrual cycle.
Certain conditions (endometriosis, pregnancy loss, PMA course…) may also require more individualized and personalized support. Yoga therapy can then be one of the keys to support you more deeply and sustainably.
Do not hesitate to contact me if you have any questions, wish to exchange, be accompanied in an individualized, personalized way with a holistic, caring and integrative approach. or you train.
See the description of the EndoYoga Flow® training, a 50h Yoga Teacher Training for endometriosis
0 Comments